Petra Haden, "God Only Knows"
WX at 0700: 34.0 (1.1) DP 32.0 (0.0) BP 29.95 (1014) N 18 mist RH 92% WC 32 (-5)
Odometer 3: 71.2mi
Z3 low-mid.
I wasn't looking to do much beyond an easy aerobic run. This ended up being a little more than just easy, but that's still okay. The objective was to expend lard, when I realized that I was noticeably fatter in recent photos than ones I took last year.
This fundamentally changes my training focus until I get that lard burned off. For that I think I'm going to need a few months. Then I need to concentrate on speed again.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:23 02:23 08:52 08:52 0.27
2.09 20:26 18:03 08:38 08:39 2.36
2.09 38:23 17:57 08:35 08:38 4.45
2.09 56:09 17:46 08:30 08:35 6.54
0.27 58:30 02:21 08:42 08:35 6.81
Wednesday, November 29, 2006
Monday, November 27, 2006
4.7mi, 39:35, 27 NOV 06, Fort Leavenworth KS
Anberlin, "Cold War Transmissions"
WX at 0700: 45.0 (7.2) DP 37.9 (3.3) BP 30.09 (1018) NW 3 haze RH 76%
Odometer 3: 64.4mi
Z3.
I never thought I'd say it, but damn, I'm glad to be back at Fort Leavenworth.
Being back in NC was wacky. Going back to Fayetteville, as we did for an afternoon was particularly disconcerting. I did, however get a haircut from my old barber, who does a superlative high-and-tight. If there's one thing I absolutely can't get here at Fort Leavenworth, it's a high-and-tight where someone actually shaves off the side and back of my head.
That might account for some of the relative speed this morning for a Z3-level run. I guess I should aspire to something faster, but I'm pretty happy with that for my relative level of effort.
I'm not too crazy about my incipient arthritis in my right ankle, though. Nothing that 1000mg of naproxen sodium a day can't fix...so long, stomach lining.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:17 02:17 08:29 08:29 0.27
1.24 12:39 10:22 08:21 08:23 1.51
0.85 20:09 07:30 08:49 08:32 2.36
1.24 30:19 10:10 08:12 08:25 3.60
0.85 37:21 07:02 08:16 08:24 4.45
0.27 39:35 02:14 08:16 08:23 4.72
WX at 0700: 45.0 (7.2) DP 37.9 (3.3) BP 30.09 (1018) NW 3 haze RH 76%
Odometer 3: 64.4mi
Z3.
I never thought I'd say it, but damn, I'm glad to be back at Fort Leavenworth.
Being back in NC was wacky. Going back to Fayetteville, as we did for an afternoon was particularly disconcerting. I did, however get a haircut from my old barber, who does a superlative high-and-tight. If there's one thing I absolutely can't get here at Fort Leavenworth, it's a high-and-tight where someone actually shaves off the side and back of my head.
That might account for some of the relative speed this morning for a Z3-level run. I guess I should aspire to something faster, but I'm pretty happy with that for my relative level of effort.
I'm not too crazy about my incipient arthritis in my right ankle, though. Nothing that 1000mg of naproxen sodium a day can't fix...so long, stomach lining.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:17 02:17 08:29 08:29 0.27
1.24 12:39 10:22 08:21 08:23 1.51
0.85 20:09 07:30 08:49 08:32 2.36
1.24 30:19 10:10 08:12 08:25 3.60
0.85 37:21 07:02 08:16 08:24 4.45
0.27 39:35 02:14 08:16 08:23 4.72
Somehow I am not particularly surprised
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Saturday, November 25, 2006
~11mi, 93:56, 25 NOV 06, Cary NC
Some guys from 6th RTB, "RI Theme Song"
The Connells, "Fun & Games"
Limp Bizkit and DMX, "Rollin'" (Rap remix)
Gustav Holst, Suite No. 2 for military band in F major, Op. 28/2 H. 106
WX at 0900: 46.9 (8.3) DP 35.1 (1.7) BP 30.35 (1027) NNE 3 clear RH 63%
WX at 0800: 36.0 (2.2) DP 32.0 (0.0) BP 30.34 (1027) Calm clear RH 85%
Odometer 2: 252.0mi estimated
Z3.
Once again, the inconsistency of GPS splits makes me unwilling to vet this for exact distance, but I spent a lot of time running parts of the American Tobacco Trail, an oddly named entity that's a nice rails-to-trails project in Wake County. It should extend to Chatham County as well.
It was cold but warmed up fast. That's the rough part about trying to estimate amount of snivel gear to really wear. I went one layer down as I rolled up my sweatshirt and started running t-shirt only on the return leg of the trail run.
Splits
None of report. 93:56/11 mi = 8:32/mi
The Connells, "Fun & Games"
Limp Bizkit and DMX, "Rollin'" (Rap remix)
Gustav Holst, Suite No. 2 for military band in F major, Op. 28/2 H. 106
WX at 0900: 46.9 (8.3) DP 35.1 (1.7) BP 30.35 (1027) NNE 3 clear RH 63%
WX at 0800: 36.0 (2.2) DP 32.0 (0.0) BP 30.34 (1027) Calm clear RH 85%
Odometer 2: 252.0mi estimated
Z3.
Once again, the inconsistency of GPS splits makes me unwilling to vet this for exact distance, but I spent a lot of time running parts of the American Tobacco Trail, an oddly named entity that's a nice rails-to-trails project in Wake County. It should extend to Chatham County as well.
It was cold but warmed up fast. That's the rough part about trying to estimate amount of snivel gear to really wear. I went one layer down as I rolled up my sweatshirt and started running t-shirt only on the return leg of the trail run.
Splits
None of report. 93:56/11 mi = 8:32/mi
Thursday, November 23, 2006
8.25mi approximate, 66:54, 23 NOV 06, Cary NC
Limp Bizkit and DMX, "Rollin'" (Rap remix)
Silverstein, "Already Dead"
WX at 0900: 44 (7) DP 41 (5) BP 30.09 (1018) N 8 light drizzle RH 89%
Odometer 2: 241.0mi estimated
Z3.
First time running in Cary in a long while. I'm inherently distrustful of the GPS tracks I'm getting off the Timex watch I have, and today was no exception.
I don't buy the prospect of running 8:06/mi for what I ran today...but I don't have the imagery and plot to vet the course I ran. I thought it was more important that I actually ran over an hour today, given how much I ended up eating for dinner.
Splits
1.35mi, 12:07
5.95mi, 49:42
8.25mi, 66:54
Silverstein, "Already Dead"
WX at 0900: 44 (7) DP 41 (5) BP 30.09 (1018) N 8 light drizzle RH 89%
Odometer 2: 241.0mi estimated
Z3.
First time running in Cary in a long while. I'm inherently distrustful of the GPS tracks I'm getting off the Timex watch I have, and today was no exception.
I don't buy the prospect of running 8:06/mi for what I ran today...but I don't have the imagery and plot to vet the course I ran. I thought it was more important that I actually ran over an hour today, given how much I ended up eating for dinner.
Splits
1.35mi, 12:07
5.95mi, 49:42
8.25mi, 66:54
Tuesday, November 21, 2006
4.7mi, 40:47, 21 NOV 06, Fort Leavenworth KS
Silverstein, "Defend You"
Silverstein, "Already Dead"
WX at 0600: 42.1 (5.6) DP 23.0 (-5.0) BP 30.22 (1023) S 22 clear RH 46%
Odometer 2: 232.2mi
Z3 high.
I was grinding away at a fast start for no good reason this morning. The Silverstein album is pretty good, actually. I have to deliberately veer off some of the songs I know better and in doing so, actually found a pretty decent mantra in "Already Dead."
This morning started far too fast. The pace settled once I was finished with my first lap (the second 0.85mi split), but there is a definite latency period from when I expend my fast-twitch stores and before the slow-twitch muscles really settle for legitimate return on effort. That crossover point happens anywhere around 25-35 minutes, but usually before 30 minutes.
That's probably as good as any for why 10 miles has traditionally been my strongest event; I can reel in other competitors as I continue to accelerate while others die at around the 7-8 mile point. The crossover point hits somewhere around the 5 mile mark. That doesn't work for me on the 10km (not enough time) and definitely not on 5km or 8km (too short) distances.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:14 02:14 08:18 08:18 0.27
1.24 12:44 10:30 08:28 08:26 1.51
0.85 20:29 07:45 09:07 08:41 2.36
1.24 31:07 10:38 08:35 08:39 3.60
0.85 38:28 07:21 08:39 08:39 4.45
0.27 40:47 02:19 08:35 08:38 4.72
Silverstein, "Already Dead"
WX at 0600: 42.1 (5.6) DP 23.0 (-5.0) BP 30.22 (1023) S 22 clear RH 46%
Odometer 2: 232.2mi
Z3 high.
I was grinding away at a fast start for no good reason this morning. The Silverstein album is pretty good, actually. I have to deliberately veer off some of the songs I know better and in doing so, actually found a pretty decent mantra in "Already Dead."
This morning started far too fast. The pace settled once I was finished with my first lap (the second 0.85mi split), but there is a definite latency period from when I expend my fast-twitch stores and before the slow-twitch muscles really settle for legitimate return on effort. That crossover point happens anywhere around 25-35 minutes, but usually before 30 minutes.
That's probably as good as any for why 10 miles has traditionally been my strongest event; I can reel in other competitors as I continue to accelerate while others die at around the 7-8 mile point. The crossover point hits somewhere around the 5 mile mark. That doesn't work for me on the 10km (not enough time) and definitely not on 5km or 8km (too short) distances.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:14 02:14 08:18 08:18 0.27
1.24 12:44 10:30 08:28 08:26 1.51
0.85 20:29 07:45 09:07 08:41 2.36
1.24 31:07 10:38 08:35 08:39 3.60
0.85 38:28 07:21 08:39 08:39 4.45
0.27 40:47 02:19 08:35 08:38 4.72
Monday, November 20, 2006
YGTBFSM
This is supposedly military in its etymology, but I must have missed this acronym, and I consider myself more than a passing observer of military culture. I think it's probably too clumsy for casual use, though.
"You've Got To Be Fucking Shitting Me" doesn't really translate that well into an acronym.
Or, even more bluntly, don't substitute an unwieldy acronym when the expression "fuck that shit" is just as evocatively useful.
"You've Got To Be Fucking Shitting Me" doesn't really translate that well into an acronym.
Or, even more bluntly, don't substitute an unwieldy acronym when the expression "fuck that shit" is just as evocatively useful.
3.0mi, 25:18, 20 NOV 06, Fort Leavenworth KS
Anberlin, "Cold War Transmissions"
WX at 0700: 25.0 (-3.9) 21.9 (-5.6) 30.49 (1032) W 6 mist RH 87% WC 17 (-8)
Odometer 2: 227.5mi
Z3.
I had to cut this a mile short for time constraints.
I knew the GPS was off! I was being cheated .05-.06 per mile and that's why I felt abnormally fast. I made it a point to run in lane 1 rather than lane 8 as I usually do...just to vet the GPS. I'm glad I did.
This makes much more sense.
It was a mite nippy, especially on the ears this morning. I might actually have to contemplate headgear for the first few miles of a run - of course, I wouldn't have needed it after mile 2 or so.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST GPS
1.00 08:18 08:18 08:18 08:18 1.00 1.059
1.00 16:51 08:33 08:33 08:26 2.00 1.068
1.00 25:18 08:27 08:27 08:26 3.00 1.062
WX at 0700: 25.0 (-3.9) 21.9 (-5.6) 30.49 (1032) W 6 mist RH 87% WC 17 (-8)
Odometer 2: 227.5mi
Z3.
I had to cut this a mile short for time constraints.
I knew the GPS was off! I was being cheated .05-.06 per mile and that's why I felt abnormally fast. I made it a point to run in lane 1 rather than lane 8 as I usually do...just to vet the GPS. I'm glad I did.
This makes much more sense.
It was a mite nippy, especially on the ears this morning. I might actually have to contemplate headgear for the first few miles of a run - of course, I wouldn't have needed it after mile 2 or so.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST GPS
1.00 08:18 08:18 08:18 08:18 1.00 1.059
1.00 16:51 08:33 08:33 08:26 2.00 1.068
1.00 25:18 08:27 08:27 08:26 3.00 1.062
Sunday, November 19, 2006
6.0mi, 51:59, 19 NOV 06, Fort Leavenworth KS
Tokyo-Rose, "Saturday, Everyday"
Silverstein, "Smile In Your Sleep"
Silverstein, "Defend You"
WX at 0900: 28.9 (-1.7) DP 25.0 (-3.9) BP 30.45 (1031) WNW 5 clear RH 84% WC 23 (-5)
Odometer 3: 59.7mi
Z3, Z4 uphill.
I was thinking about running 9 this morning, but decided that after a week of running almost nothing that 9 on the second day back might not be such a good idea. I was tired in any event. I had a lot harder time getting up hills than I normally do in these conditions, so there is some implied rebuilding to do here.
The assault of emo this morning is attributable to my buying Silverstein's Discovering the Waterfront last night. I'm not sure if emo is a guiltier pleasure than, say, Journey or Eddie Money. At least emo is a tad more predictable. An old roommate of mine's reaction sums it up: "you, Mr. Alternative Music, are listening to Eddie fucking Money?!"
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:51 02:51 08:54 08:54 0.32
0.89 11:06 08:15 09:19 09:13 1.21
0.68 16:27 05:21 07:51 08:43 1.89
0.67 22:06 05:39 08:29 08:39 2.55
2.24 43:03 20:57 09:20 08:58 4.80
0.86 49:50 06:47 07:51 08:48 5.66
0.32 51:59 02:09 06:44 08:42 5.98
Silverstein, "Smile In Your Sleep"
Silverstein, "Defend You"
WX at 0900: 28.9 (-1.7) DP 25.0 (-3.9) BP 30.45 (1031) WNW 5 clear RH 84% WC 23 (-5)
Odometer 3: 59.7mi
Z3, Z4 uphill.
I was thinking about running 9 this morning, but decided that after a week of running almost nothing that 9 on the second day back might not be such a good idea. I was tired in any event. I had a lot harder time getting up hills than I normally do in these conditions, so there is some implied rebuilding to do here.
The assault of emo this morning is attributable to my buying Silverstein's Discovering the Waterfront last night. I'm not sure if emo is a guiltier pleasure than, say, Journey or Eddie Money. At least emo is a tad more predictable. An old roommate of mine's reaction sums it up: "you, Mr. Alternative Music, are listening to Eddie fucking Money?!"
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.32 02:51 02:51 08:54 08:54 0.32
0.89 11:06 08:15 09:19 09:13 1.21
0.68 16:27 05:21 07:51 08:43 1.89
0.67 22:06 05:39 08:29 08:39 2.55
2.24 43:03 20:57 09:20 08:58 4.80
0.86 49:50 06:47 07:51 08:48 5.66
0.32 51:59 02:09 06:44 08:42 5.98
Saturday, November 18, 2006
One last request
Cliffed from Wikipedia:
Speakers for the Dead are the wandering representatives of a Humanist movement (not a religion, though they are treated with the respect accorded a priest or cleric); they research the dead person's life and give a speech that attempts to speak for them, describing the person's life as he or she tried to live it.
Speakers for the Dead seem to have arisen as a movement in response to Ender's 'Speaking' the life of the Hive Queen (and the life of Hegemon Peter Wiggin) in widely-read books that slowly subvert human hatred of the 'buggers' into sorrow over a Xenocide, the complete extinction of an alien race.
I had occasion to attend a memorial service for an officer killed in Iraq earlier this week. It was respectful, and in many senses a hagiography (although I'm trying to avoid some the implied negative connotations of that word).
It made me think a lot about what I want out of a memorial service, inasmuch as I'm a diehard atheist. But I would like a Speaker, for that one. I don't want a hagiography. I want truthful intent.
Speakers for the Dead are the wandering representatives of a Humanist movement (not a religion, though they are treated with the respect accorded a priest or cleric); they research the dead person's life and give a speech that attempts to speak for them, describing the person's life as he or she tried to live it.
Speakers for the Dead seem to have arisen as a movement in response to Ender's 'Speaking' the life of the Hive Queen (and the life of Hegemon Peter Wiggin) in widely-read books that slowly subvert human hatred of the 'buggers' into sorrow over a Xenocide, the complete extinction of an alien race.
I had occasion to attend a memorial service for an officer killed in Iraq earlier this week. It was respectful, and in many senses a hagiography (although I'm trying to avoid some the implied negative connotations of that word).
It made me think a lot about what I want out of a memorial service, inasmuch as I'm a diehard atheist. But I would like a Speaker, for that one. I don't want a hagiography. I want truthful intent.
4.7mi, 42:58, 18 NOV 06, Fort Leavenworth KS
Anberlin, "Cold War Transmissions"
WX at 0800: 27.0 (-2.8) DP 24.1 (-4.4) BP 30.25 (1024) NW 7 clear RH 88% WC 19 (-7)
Odometer 3: 53.7mi
Z2.
Today was going to be a 6.8mile, but I decided to cut one lap. I just didn't really feel up to it and I also realized I went out with far too much snivel gear. Just because it's below freezing doesn't mean I wear as much as I did. Won't make that mistake again.
I was not fully loosened up until the last half mile. On the other hand, this is a good break from the total lack of running I did this week. Next week I have to be more disciplined about getting out the fucking door.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:31 02:31 09:21 09:21 0.27
2.09 21:43 19:12 09:11 09:12 2.36
2.09 40:31 18:48 09:00 09:06 4.45
0.27 42:58 02:27 09:04 09:06 4.72
WX at 0800: 27.0 (-2.8) DP 24.1 (-4.4) BP 30.25 (1024) NW 7 clear RH 88% WC 19 (-7)
Odometer 3: 53.7mi
Z2.
Today was going to be a 6.8mile, but I decided to cut one lap. I just didn't really feel up to it and I also realized I went out with far too much snivel gear. Just because it's below freezing doesn't mean I wear as much as I did. Won't make that mistake again.
I was not fully loosened up until the last half mile. On the other hand, this is a good break from the total lack of running I did this week. Next week I have to be more disciplined about getting out the fucking door.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:31 02:31 09:21 09:21 0.27
2.09 21:43 19:12 09:11 09:12 2.36
2.09 40:31 18:48 09:00 09:06 4.45
0.27 42:58 02:27 09:04 09:06 4.72
Thursday, November 16, 2006
8,000m on Concept2 Model C, 34:33, 16 NOV 06, Fort Leavenworth KS
Metallica, "Enter Sandman"
WX at 0700: 32.0 (0.0) DP 25.0 (-3.9) BP 29.95 (1014) NNW 14 overcast RH 74% WC 21(-6)
Odometer 3: 49.0mi N/A
Z3 high.
First time on the Concept in about a month. It was much harder to keep up what I considered normal speed; my nominal average is around 2:10, but was probably a little closer to 2:11-2:12 had I not turned on the jets in the last 1000m.
I have this to thank for my late breaking Metallica mantra. "Enter Sandman" isn't really a good song for spinning, though.
Splits
Distance: 8000
Time: 0:34:33
Per 500m: 02:10
Drag Factor 140
Per Mile 0:06:57
WX at 0700: 32.0 (0.0) DP 25.0 (-3.9) BP 29.95 (1014) NNW 14 overcast RH 74% WC 21(-6)
Odometer 3: 49.0mi N/A
Z3 high.
First time on the Concept in about a month. It was much harder to keep up what I considered normal speed; my nominal average is around 2:10, but was probably a little closer to 2:11-2:12 had I not turned on the jets in the last 1000m.
I have this to thank for my late breaking Metallica mantra. "Enter Sandman" isn't really a good song for spinning, though.
Splits
Distance: 8000
Time: 0:34:33
Per 500m: 02:10
Drag Factor 140
Per Mile 0:06:57
Tuesday, November 14, 2006
Some minor escapism...
| Malcolm Reynolds (Captain) | | 80% |
| Zoe Washburne (Second-in-command) | | 75% |
| Wash (Ship Pilot) | | 65% |
| Kaylee Frye (Ship Mechanic) | | 60% |
| Dr. Simon Tam (Ship Medic) | | 60% |
| River (Stowaway) | | 60% |
| Inara Serra (Companion) | | 50% |
| Derrial Book (Shepherd) | | 40% |
| Alliance | | 40% |
| Jayne Cobb (Mercenary) | | 30% |
| A Reaver (Cannibal) | | 15% |
Monday, November 13, 2006
4.0mi on the dreadmill, 33:48, 13 NOV 06, Fort Leavenworth KS
The RI Theme Song. (An appropriate song for deprogramming myself of last night's estrogen-fest.)
WX at 0700: 33 (1) 32 (0) 30.04 (1017) W 2 clear RH 93%
Odometer 2: 224.0mi
Z2-3.
First time I've run on a dreadmill since, well, Iraq. The weather itself is a good reason for why I didn't run outside...besides the fact that there aren't any safe places to run around the hotel at which we were staying.
I was planning on going 6. Then I was planning on going 5. Then I settled for a faster 4. I fucking hate dreadmills.
Splits
33:48 for 4.0mi on the dreadmill. After missing the first few splits, I gave up on trying to record anything consistent, but I started at 8:42 and finished at 8:03. Once I was warmed up there actually wasn't a whole lot of drastic increase in relative level of effort. I guess that speaks to a legitimate level of distance base.
WX at 0700: 33 (1) 32 (0) 30.04 (1017) W 2 clear RH 93%
Odometer 2: 224.0mi
Z2-3.
First time I've run on a dreadmill since, well, Iraq. The weather itself is a good reason for why I didn't run outside...besides the fact that there aren't any safe places to run around the hotel at which we were staying.
I was planning on going 6. Then I was planning on going 5. Then I settled for a faster 4. I fucking hate dreadmills.
Splits
33:48 for 4.0mi on the dreadmill. After missing the first few splits, I gave up on trying to record anything consistent, but I started at 8:42 and finished at 8:03. Once I was warmed up there actually wasn't a whole lot of drastic increase in relative level of effort. I guess that speaks to a legitimate level of distance base.
Sunday, November 12, 2006
Smell the estrogen
I was witness tonight, in Omaha's Qwest Center, to The Cheetah Girls in concert with Vanessa Hudgens and some other girl singer whose name has already been dumped from my memory.
There were men there who I'm sure there were there at their daughters' behest. I was just surrounded by scores of girls, all in the ages of, well, under 10. One woman I spoke to said her husband wouldn't come. Another took their youngest and then went to the casino. They don't have a hair on their ass.
We bought two t-shirts. Cheetah Girls t-shirts. To the tune of $30 a piece. $60 for a pair of shirts?! Ah, rochambeau for pre-teenybop swag...
Thank god for combat earplugs. Those seriously saved my bacon. After a decade of heavy weapons fire and jumping out of planes, my hearing is trashed anyway, but I'm trying to save what little I have left.
The redeeming feature of it was seeing some new Hilary Duff video. Guilty pleasure, but Hilary Duff is pretty hot, actually. Curiously appropriate, since the song is called "Play With Fire."
There were men there who I'm sure there were there at their daughters' behest. I was just surrounded by scores of girls, all in the ages of, well, under 10. One woman I spoke to said her husband wouldn't come. Another took their youngest and then went to the casino. They don't have a hair on their ass.
We bought two t-shirts. Cheetah Girls t-shirts. To the tune of $30 a piece. $60 for a pair of shirts?! Ah, rochambeau for pre-teenybop swag...
Thank god for combat earplugs. Those seriously saved my bacon. After a decade of heavy weapons fire and jumping out of planes, my hearing is trashed anyway, but I'm trying to save what little I have left.
The redeeming feature of it was seeing some new Hilary Duff video. Guilty pleasure, but Hilary Duff is pretty hot, actually. Curiously appropriate, since the song is called "Play With Fire."
4 x 1mile repeats on track, 34:27, 12 NOV 06, Fort Leavenworth KS
Metallica, "Battery"
WX at 1000: 46.9 (8.3) 26.1 (-3.3) 30.06 (1017) S 18 clear RH 43%
Odometer 2: 220.0mi
Z2.
I am distrustful of my Timex GPS as I get wildly different readings of speed at the same level of effort. I suspect there may be some hidden masking of signals, but I might want to vet the length with my Garmin GPS 12XL at sometime.
If the mile splits are accurate, I shouldn't get too bent out of shape for a recovery run, but the thought of running 8:36 pace on a relatively easy pace doesn't make sense for me at this point in my life.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:33 08:33 1.00
1.00 17:23 08:48 08:47 08:40 2.01
1.00 25:49 08:26 08:27 08:36 3.00
1.00 34:27 08:38 08:36 08:36 4.01
WX at 1000: 46.9 (8.3) 26.1 (-3.3) 30.06 (1017) S 18 clear RH 43%
Odometer 2: 220.0mi
Z2.
I am distrustful of my Timex GPS as I get wildly different readings of speed at the same level of effort. I suspect there may be some hidden masking of signals, but I might want to vet the length with my Garmin GPS 12XL at sometime.
If the mile splits are accurate, I shouldn't get too bent out of shape for a recovery run, but the thought of running 8:36 pace on a relatively easy pace doesn't make sense for me at this point in my life.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.00 08:35 08:35 08:33 08:33 1.00
1.00 17:23 08:48 08:47 08:40 2.01
1.00 25:49 08:26 08:27 08:36 3.00
1.00 34:27 08:38 08:36 08:36 4.01
Saturday, November 11, 2006
9.0mi, 78:15, 11 NOV 06, Fort Leavenworth KS
The Cure, "A Forest" (Tree mix)
The Cure, "A Forest" (from 1984 Concert live album)
Stabbing Westward, "Bizarre Love Triangle"
WX at 0800: 27.0 (-2.8) 23.0 (-5.0) 30.33 (1027) NW 6 clear RH 85%
Odometer 3: 49.0mi
Z3.
Nothing ambitious today, just a run to burn fat. This ended up being
faster than expected as I settled in and ran mostly negative splits.
The extremely slow 0.28 leg is attributable to having to go over the
links between two railroad boxcars. Otherwise, the run back was
representative of steady acceleration, which is a reasonably good trend.
I should've worn sunglasses today. It was bright. I'm not used to
running in daylight.
Today is Veteran's Day. I prefer the Commonwealth's usage of
Remembrance Day, myself. Two treatments I found come from the Great White North and Down Under.
Ironically, I wasn't able to find an official British site on the
internet on Remembrance Day.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.34 03:06 03:06 09:07 09:07 0.34
0.87 11:20 08:14 09:28 09:22 1.21
2.28 31:11 19:51 08:42 08:56 3.49
3.82 64:00 32:49 08:35 08:45 7.31
0.28 67:01 03:01 10:46 08:50 7.59
1.10 76:08 09:07 08:17 08:46 8.69
0.27 78:15 02:07 07:50 08:44 8.96
Wednesday, November 08, 2006
4.0mi, 36:24, 8 NOV 06, Fort Leavenworth KS
Annie, Heartbeat (Simlish mix)
WX at 0600: 46.0 (7.8) DP 43.0 (6.1) BP 29.65 (1004) S 8 mostly clear RH 89%
Odometer 2: 215.7mi
Z2.
Nothing fancy. My running partner has inconsistent speed, but I was also tired from yesterday's time trial. I deliberately went easy.
For an explanation of today's iThink, read this description.
Splits: 36:24 in 9:06 average.
I need to remap the route, and I don't have time right now...and really, for a recovery wogging run, it's not that important.
WX at 0600: 46.0 (7.8) DP 43.0 (6.1) BP 29.65 (1004) S 8 mostly clear RH 89%
Odometer 2: 215.7mi
Z2.
Nothing fancy. My running partner has inconsistent speed, but I was also tired from yesterday's time trial. I deliberately went easy.
For an explanation of today's iThink, read this description.
Splits: 36:24 in 9:06 average.
I need to remap the route, and I don't have time right now...and really, for a recovery wogging run, it's not that important.
Tuesday, November 07, 2006
6.0mi, 46:28, 7 NOV 06, Fort Leavenworth KS
New Model Army, "The Cause"
WX at 0700: 37.9 (3.3) DP 37.0 (2.8) BP 29.93 (1013) Calm heavy fog RH 96%
Odometer 3: 39.9mi
Z4.
I needed to do a quick one, but I didn't feel like running the Teardrop of Suck (which includes uphills in excess of 40 degrees). Thus, six mile time trial on the track!
I was pleasantly surprised at split times - but wonder if there are GPS inaccuracies at work that might be contributing to a false sense of speed as well.
With the amount of fog today, I guess an English band is appropriate - although whenever I think of heavy fog, the Cure's "A Forest" is invariably the first song to come to mind.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:16 08:16 08:13 08:13 1.01
1.00 15:53 07:37 07:39 07:56 2.00
1.01 23:34 07:41 07:38 07:50 3.01
1.00 31:07 07:33 07:33 07:46 4.01
1.00 38:44 07:37 07:39 07:44 5.00
1.00 46:29 07:45 07:46 07:45 6.00
WX at 0700: 37.9 (3.3) DP 37.0 (2.8) BP 29.93 (1013) Calm heavy fog RH 96%
Odometer 3: 39.9mi
Z4.
I needed to do a quick one, but I didn't feel like running the Teardrop of Suck (which includes uphills in excess of 40 degrees). Thus, six mile time trial on the track!
I was pleasantly surprised at split times - but wonder if there are GPS inaccuracies at work that might be contributing to a false sense of speed as well.
With the amount of fog today, I guess an English band is appropriate - although whenever I think of heavy fog, the Cure's "A Forest" is invariably the first song to come to mind.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 08:16 08:16 08:13 08:13 1.01
1.00 15:53 07:37 07:39 07:56 2.00
1.01 23:34 07:41 07:38 07:50 3.01
1.00 31:07 07:33 07:33 07:46 4.01
1.00 38:44 07:37 07:39 07:44 5.00
1.00 46:29 07:45 07:46 07:45 6.00
Monday, November 06, 2006
4.7mi, 41:11, 6 NOV 06, Fort Leavenworth KS
The Early November, "Baby Blue"
Corrosion of Conformity, "What(?)"
Hilary Duff, "Wake Up"
WX at 0600: 55 (13) DP 48 (9) BP 30.06 (1017) Calm mist RH 76%
Odometer 2: 211.7mi
Z2-3.
I almost slept in this morning; that I actually got up was sheer force of will, considering I'd gone to sleep at 2:25am...and woke up at 6:00am. I'll probably be paying for it later, but I needed to run. Partly for relaxation (nothing ambitious was going to happen today), but partly to burn accumulated lard.
It wasn't wogging, but it's wasn't particularly fast, either. I accelerated gradually, once I passed the 25 minute mark. From there, I was just continuing to accelerate as I kept running. All in all, not a bad run...which was infinitely better than the alternative of sleeping in.
Since I didn't do my customary long run on Sunday, it was just a matter of doing it early, or forcing out a 10km erg on the Concept, and this, quite frankly, would've hurt a lot less.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:26 02:26 09:03 09:03 0.27
1.24 13:24 10:58 08:50 08:52 1.51
0.85 21:04 07:40 09:01 08:56 2.36
1.24 31:41 10:37 08:34 08:48 3.60
0.85 38:54 07:13 08:29 08:44 4.45
0.27 41:11 02:17 08:27 08:44 4.72
Corrosion of Conformity, "What(?)"
Hilary Duff, "Wake Up"
WX at 0600: 55 (13) DP 48 (9) BP 30.06 (1017) Calm mist RH 76%
Odometer 2: 211.7mi
Z2-3.
I almost slept in this morning; that I actually got up was sheer force of will, considering I'd gone to sleep at 2:25am...and woke up at 6:00am. I'll probably be paying for it later, but I needed to run. Partly for relaxation (nothing ambitious was going to happen today), but partly to burn accumulated lard.
It wasn't wogging, but it's wasn't particularly fast, either. I accelerated gradually, once I passed the 25 minute mark. From there, I was just continuing to accelerate as I kept running. All in all, not a bad run...which was infinitely better than the alternative of sleeping in.
Since I didn't do my customary long run on Sunday, it was just a matter of doing it early, or forcing out a 10km erg on the Concept, and this, quite frankly, would've hurt a lot less.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.27 02:26 02:26 09:03 09:03 0.27
1.24 13:24 10:58 08:50 08:52 1.51
0.85 21:04 07:40 09:01 08:56 2.36
1.24 31:41 10:37 08:34 08:48 3.60
0.85 38:54 07:13 08:29 08:44 4.45
0.27 41:11 02:17 08:27 08:44 4.72
Saturday, November 04, 2006
Friday, November 03, 2006
The lyrics to "What Ya Gonna Do PL?" (also known to some as the "RI Theme Song")
Because I can't get it out of my damn head, I figured I'd share it with the rest of the world...because it's just that catchy. I'm not a graduate of the Special Forces Qualification Course or Ranger Course...but I spent enough time in the latter to witness a fair amount of this happening in front of my eyes...at least without the rubbing one out with a Maxim Magazine...
Correction: giving credit where credit's due: Sounds of SWC is the origin of the song. In the proper context, the song is about Phase II of the Special Forces Qualification Course, although I'm sure there are plenty of Rangers out there who can empathize as well.
What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
APL’s got us lost but you be the boss,
What'cha gonna do, PL? (What'cha gonna do?)
Okay, PL. You and your team have an ambush 7 clicks from here in two hours.
You’ll have Claymores out, security set in, and I don’t want to see any fucking shortcuts.
I want a full op order in 20 minutes and I expect to hear a WARNO in 10.
What are your questions, PL?
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
8 clicks to go in the rain and snow,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
What the fuck is going on, PL?!
Where’s your fucking security?
Your 240’s unmanned, the gunner’s off in the bushes dropping off a SEAL team,
Your SAW gunners are asleep and your Alpha Team Leader’s rubbing one out with a Maxim magazine and a white light behind that fucking tree.
Are you in charge of this gagglefuck?
What the fuck are you doing, PL?!
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
You got 5 cantaleens and no MREs,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
Hey! Wake up!
Okay, stop, PL. Where the fuck do you think you are?
Show me on the map. No, point to it. Not with your finger, jackass!
Are you kidding? That’s where you think you are?
All right, PL. You got 20 minutes till hit time and you’re lost.
I’m going to help you out. You’re right here. See that? Good.
Set your compass to 270 degrees. Think you can cover 4 clicks in 20 minutes? Let’s find out.
(Incoming!)
All right, that’s it! You guys better get on the damn ground when one of those goes off or I’m going to start assessing casualties!
I said get on the damn ground!
You’re not flat when that fucker goes off, you’re dead, you hear me! Dead!
Now get them out of here, PL!
What'cha gonna do, PL?
What are you gonna do, PL?
All night on your feet and not a wink of sleep,
What'cha gonna do, PL?
What are you gonna do, PL?
What are you gonna do?
When your team freaks out and people start to shout,
What'cha gonna do, PL?
You’re going to freak…out. (x2)
You’re going to freak the fuck out. (x8)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What are you going to do when you don’t know what to do,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
WHAT'CHA GONNA DO?!
All right, all of you wake the fuck up!
WHAT'CHA GONNA DO?!
WHAT'CHA GONNA DO?!
I marched OPFOR up and down this road four times, right over your fucking objective and you all slept right through it!
WHAT ARE YOU GONNA DO?!
I’ve had it with you, PL! You’re a fucking moron!
You’re incompetent. Time for extra training!
(Incoming!)
You’re dead, you’re dead, you’re dead!
Where’s the fucking RTO?
You’re the RTO? You’re dead, too!
You even know your nine-line, PL? You better figure it out real fast!
If I were you, I’d start getting your people outta here before more of them die!
Maybe you want to get a MEDEVAC enroute, what you do think, PL?
Do you even know where your patrol base is?
What direction are you fucking going, PL?
Where’s your fucking medic?
You’re the medic? You’re fucking dead, too! You’re fucking dead!
Keep going, PL! What in the hell are you going to do now, huh?
You know what, I’ve had it with you, PL! YOU'RE DEAD!
FUCKING NO-GO! Who’s next in charge?!
Correction: giving credit where credit's due: Sounds of SWC is the origin of the song. In the proper context, the song is about Phase II of the Special Forces Qualification Course, although I'm sure there are plenty of Rangers out there who can empathize as well.
What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
APL’s got us lost but you be the boss,
What'cha gonna do, PL? (What'cha gonna do?)
Okay, PL. You and your team have an ambush 7 clicks from here in two hours.
You’ll have Claymores out, security set in, and I don’t want to see any fucking shortcuts.
I want a full op order in 20 minutes and I expect to hear a WARNO in 10.
What are your questions, PL?
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
8 clicks to go in the rain and snow,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
What the fuck is going on, PL?!
Where’s your fucking security?
Your 240’s unmanned, the gunner’s off in the bushes dropping off a SEAL team,
Your SAW gunners are asleep and your Alpha Team Leader’s rubbing one out with a Maxim magazine and a white light behind that fucking tree.
Are you in charge of this gagglefuck?
What the fuck are you doing, PL?!
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
You got 5 cantaleens and no MREs,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
Hey! Wake up!
Okay, stop, PL. Where the fuck do you think you are?
Show me on the map. No, point to it. Not with your finger, jackass!
Are you kidding? That’s where you think you are?
All right, PL. You got 20 minutes till hit time and you’re lost.
I’m going to help you out. You’re right here. See that? Good.
Set your compass to 270 degrees. Think you can cover 4 clicks in 20 minutes? Let’s find out.
(Incoming!)
All right, that’s it! You guys better get on the damn ground when one of those goes off or I’m going to start assessing casualties!
I said get on the damn ground!
You’re not flat when that fucker goes off, you’re dead, you hear me! Dead!
Now get them out of here, PL!
What'cha gonna do, PL?
What are you gonna do, PL?
All night on your feet and not a wink of sleep,
What'cha gonna do, PL?
What are you gonna do, PL?
What are you gonna do?
When your team freaks out and people start to shout,
What'cha gonna do, PL?
You’re going to freak…out. (x2)
You’re going to freak the fuck out. (x8)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What are you going to do when you don’t know what to do,
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
What'cha gonna do, PL? (What'cha gonna do?)
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL? (What'cha gonna do?)
WHAT'CHA GONNA DO?!
All right, all of you wake the fuck up!
WHAT'CHA GONNA DO?!
WHAT'CHA GONNA DO?!
I marched OPFOR up and down this road four times, right over your fucking objective and you all slept right through it!
WHAT ARE YOU GONNA DO?!
I’ve had it with you, PL! You’re a fucking moron!
You’re incompetent. Time for extra training!
(Incoming!)
You’re dead, you’re dead, you’re dead!
Where’s the fucking RTO?
You’re the RTO? You’re dead, too!
You even know your nine-line, PL? You better figure it out real fast!
If I were you, I’d start getting your people outta here before more of them die!
Maybe you want to get a MEDEVAC enroute, what you do think, PL?
Do you even know where your patrol base is?
What direction are you fucking going, PL?
Where’s your fucking medic?
You’re the medic? You’re fucking dead, too! You’re fucking dead!
Keep going, PL! What in the hell are you going to do now, huh?
You know what, I’ve had it with you, PL! YOU'RE DEAD!
FUCKING NO-GO! Who’s next in charge?!
4.0mi, 31:18, 3 NOV 06, Fort Leavenworth KS
some unidentified guys from the 6th Ranger Training Battalion, "RI Theme Song"
WX at 0700: 30.0 (-1.1) DP 19.0 (-7.2) BP 30.39 (1029) S 9 clear RH 63%, WC 21 (-6)
Odometer 3: 33.7mi
Z4.
What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?
What'cha gonna do, PL?
What'cha gonna do, PL?
Eight miles to go in the rain and snow,
What'cha gonna do, PL?
Fast run because I had little time...and it paid off in the initial start. When you're in a hurry, you're in a hurry. The "RI Theme Song" is pretty catchy too. Now it's stuck in the back of my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 06:09 06:09 07:11 07:11 0.86
0.73 12:01 05:52 08:02 07:35 1.59
0.98 19:54 07:53 08:01 07:45 2.57
0.78 26:05 06:11 07:55 07:47 3.35
0.65 31:18 05:13 08:02 07:50 4.00
WX at 0700: 30.0 (-1.1) DP 19.0 (-7.2) BP 30.39 (1029) S 9 clear RH 63%, WC 21 (-6)
Odometer 3: 33.7mi
Z4.
What'cha gonna do, PL?
What'cha gonna do, PL?
When Murphy shows up and shit goes to hell,
What'cha gonna do, PL?
What'cha gonna do, PL?
What'cha gonna do, PL?
Eight miles to go in the rain and snow,
What'cha gonna do, PL?
Fast run because I had little time...and it paid off in the initial start. When you're in a hurry, you're in a hurry. The "RI Theme Song" is pretty catchy too. Now it's stuck in the back of my head.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
0.86 06:09 06:09 07:11 07:11 0.86
0.73 12:01 05:52 08:02 07:35 1.59
0.98 19:54 07:53 08:01 07:45 2.57
0.78 26:05 06:11 07:55 07:47 3.35
0.65 31:18 05:13 08:02 07:50 4.00
Thursday, November 02, 2006
4.0mi, 35:01, 2 NOV 06, Fort Leavenworth KS
opening to 82d Airborne Division chorus introduction, played every duty day morning at Fort Bragg at 0630
Silverstein, "Smile In Your Sleep"
WX at 0600: 32.0 (0.0) DP 17.1 (-8.3) BP 30.43 (1030) WSW 7 clear RH 53% WC 26 (-3)
Odometer 2: 207.0mi
Z2.
Wogging on the track wasn't really, because of the temperature. Good god was it cold this morning. First time I've gone full pants, sweatshirt, gloves, and hat for an entire run.
I have to debate the accuracy of my Timex GPS watch as it was reading wildly unrealistic split times for what I was running this morning. No way in hell was I running anything close to a 7:10 mile at ANY point this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:11 09:11 09:07 09:07 1.01
0.99 17:56 08:45 08:48 08:57 2.00
1.01 26:44 08:48 08:45 08:53 3.01
1.00 35:01 08:17 08:17 08:44 4.01
Silverstein, "Smile In Your Sleep"
WX at 0600: 32.0 (0.0) DP 17.1 (-8.3) BP 30.43 (1030) WSW 7 clear RH 53% WC 26 (-3)
Odometer 2: 207.0mi
Z2.
Wogging on the track wasn't really, because of the temperature. Good god was it cold this morning. First time I've gone full pants, sweatshirt, gloves, and hat for an entire run.
I have to debate the accuracy of my Timex GPS watch as it was reading wildly unrealistic split times for what I was running this morning. No way in hell was I running anything close to a 7:10 mile at ANY point this morning.
Splits
SGMT AGGRG SEGMT PERMI AVGPC DIST
1.01 09:11 09:11 09:07 09:07 1.01
0.99 17:56 08:45 08:48 08:57 2.00
1.01 26:44 08:48 08:45 08:53 3.01
1.00 35:01 08:17 08:17 08:44 4.01
Wednesday, November 01, 2006
10,000m on Concept2 Model C, 43:05, 1 NOV 06, Fort Leavenworth KS
Stabbing Westward, "Bizarre Love Triangle"
WX at 1700: 46.9 (8.3) 15.1 (-9.4) 30.32 (1026) NNW 7 clear RH 27%
Odometer 2: 202.6mi N/A
Z4.
Today was a textbook example of how NOT to spin. I decided to start, and felt fine enough to spin at 2:00/500m. No shit. I cleared my first 1000m in 4:01 and my first 2000m split was 8:09. I think this was a Big Mistake, as I was just spent for the rest of the workout. I was barely pulling 2:09 and there were parts where I was barely holding down 2:15.
On the other hand, I think this drag factor is about right for this distance. I just have to be lot more disciplined to not flame out the start like I did today. I was able to finish fairly strong, at about 2:00/500m for the last 500m, but that was driven by desperate desire to finish within 43 minutes, which, of course, didn't happen. I was spinning 1:53/500m at the end.
My legs are tired; my right quadricep is surprisingly tired, or it might be the onset of some other cold-related ache, as it was ungodly cold this morning, causing me to chicken out.
Splits
Distance: 10000
Time: 0:43:05
Per 500m: 02:09
Drag Factor 133
Per Mile 0:06:56
WX at 1700: 46.9 (8.3) 15.1 (-9.4) 30.32 (1026) NNW 7 clear RH 27%
Odometer 2: 202.6mi N/A
Z4.
Today was a textbook example of how NOT to spin. I decided to start, and felt fine enough to spin at 2:00/500m. No shit. I cleared my first 1000m in 4:01 and my first 2000m split was 8:09. I think this was a Big Mistake, as I was just spent for the rest of the workout. I was barely pulling 2:09 and there were parts where I was barely holding down 2:15.
On the other hand, I think this drag factor is about right for this distance. I just have to be lot more disciplined to not flame out the start like I did today. I was able to finish fairly strong, at about 2:00/500m for the last 500m, but that was driven by desperate desire to finish within 43 minutes, which, of course, didn't happen. I was spinning 1:53/500m at the end.
My legs are tired; my right quadricep is surprisingly tired, or it might be the onset of some other cold-related ache, as it was ungodly cold this morning, causing me to chicken out.
Splits
Distance: 10000
Time: 0:43:05
Per 500m: 02:09
Drag Factor 133
Per Mile 0:06:56
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